Tips to Living a Heart Healthy Lifestyle

February 3, 2023

February marks American Heart Month and it is a great reminder about the importance of living a heart healthy lifestyle. Below are some tips that can help you maintain a healthy heart!

Stay Active

Physical activity is a great way to keep your heart healthy. The American Heart Association suggests 150 minutes per week of reasonable aerobic activity or 75 minutes per week of dynamic aerobic activity. Additionally, strength training activity is beneficial. It is always good to keep in mind, sitting less and just moving more can be beneficial.

Here are some examples of aerobic activity:

1. Walking
2. Biking
3. Hiking
4. Running
5. Swimming
6. Jumping Rope

Quality Sleep

Quality sleep is crucial for your overall health. Sleep can influence your eating habits, mood, memory and more. Getting a quality 7-9 hours of sleep each night can make a huge difference in your heart health and having a good wake-up routine can help you feel energized and prepared for the day ahead.
 

Learn the Warning Signs

Understanding and listening to the warning signs of a heart attack and stroke can help save lives. If you or someone you know is experiencing the following symptoms, call 9-1-1 immediately.

Heart Attack:
- Chest discomfort that feels like pressure or squeezing
- Pain or discomfort in one or both arms
- Pain or discomfort in the shoulder or upper back
- Pain or discomfort in the neck or jaw
- Shortness of breath
- Nausea
- Sweating, especially breaking out into a cold sweat
- Lightheadedness
- Stomach or abdominal pain
- Weakness
- Fatigue
- Swelling of the ankles or lower legs

Stroke:

• - Face Drooping
• - Arm Weakness
• - Speech Difficulty
•  

Check Your Blood Pressure

Checking your blood pressure frequently is necessary because high blood pressure or hypertension can be considered a silent killer. Most of the time high blood pressure has no obvious symptoms. It can develop slowly over time for many different reasons. Although it cannot be cured, it can be managed with medication and lifestyle changes. High blood pressure can lead to stroke, heart failure, heart attack, kidney disease, vision loss, and more. Make sure to know your numbers and always notify your doctor if your blood pressure changes. There are monitors you can buy to check your blood pressure at home.
 

Make Healthy Food Choices

Having a well-balanced diet can help lead to overall better heart health. A balanced diet includes:
 

• - Fruits & Vegetables
• - Whole Grains
• - Protein
• - Liquid Vegetable Oils

It is best to minimize:
 

• - Processed Foods
• - Added Sugars
• - Salt
• - Alcohol
•  

Manage Stress

The American Heart Association has linked adults with depression and poor mental health to a higher chance of heart attacks, strokes, and risk for cardiovascular disease. It is important to be self-aware and honest about your mental health and seek assistance if needed. Learning skills for coping with stress is a great way to minimize poor mental health and better manage your day-to-day life.
 

Quit Smoking, Vaping, and Tobacco Use

Smoking, vaping, and tobacco use can be detrimental to your heart health. Almost 1/3 of deaths from coronary heart disease are due to smoking and second-hand smoke. Hundreds of the chemicals found in cigarette smoke are harmful to human health. Don’t forget that if you smoke you are not only hearting your heart health, but you are harming those around you with secondhand smoke. If you are trying to quit smoking, vaping, and/or tobacco use, seek out resources to help you on your journey!
 

Learn CPR

It is always important to learn and practice your CPR skills. When someone collapses, is unresponsive, and not breathing, it is crucial CPR is started right away. Remember, hands only CPR can help save life!


To learn more about Defibtech and to join us on our quest to save lives from sudden cardiac arrest, visit www.Defibtech.com.

Sources:

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep

https://www.heart.org/en/about-us/heart-attack-and-stroke-symptoms

https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home
https://www.heart.org/en/healthy-living/healthy-eating

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

https://www.heart.org/en/news/2023/01/31/depression-poor-mental-health-in-young-adults-linked-to-higher-cardiovascular-risks

https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco

https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/how-smoking-and-nicotine-damage-your-body?gclid=CjwKCAiAuOieBhAIEiwAgjCvcndoWCjkhT7XRuvRyj6tl_78j8jin1NOcGXdXIvt9I8q6BvpW3sisxoCnPMQAvD_BwE